Sisterhood: Virtual 5K

Two weeks from today I am running a 5K, the Rockets Run 2011.

I began C25K training in November and have been happy with my progress in the 30 minute training sessions, but I know I need to step it up a notch with only two weeks to go so I wanted to start putting in more time each day.

Today I ran/walked a 5K to complete the Sisterhood Virtual 5K challenge.  I've wanted to do one of the Sisterhood Challenges for a while now and thought this would be the perfect fit.

My plan for today was to take things easy and not push myself too far or too fast.  I ran/walked in intervals of 2:1 and wound up doing 2:3 intervals for much of the run, throwing in two walks of 5 minutes.  I'm fine with that.  I am a new runner with this being the first extended training session I've ever done.

Here are the stats provided by my Forerunner:

Total Distance: 3.21 miles
Total Time: 52:23 minutes
Avg Pace: 16.81 minutes per mile
Avg Speed: 3.7 mph
Max Speed: 7.5 mph
Total Calories: 416
Avg Heart Rate: 139 bpm
Max Heart Rate: 163 bpm

I am fully confident that I am ready to do the 5K now.  My two goals for it are 1) not finish last and 2) run/walk it in under an hour.  Two weeks out and I have the time down pat.  My pace and speed should improve a little and I would like to finish with a time of about 45 minutes.  I think that is doable.

C25K: Week 4, Day 3

CardioTrainer just rocks my socks.  There were no issues with the app dying mid workout and the details it provides are outstanding.  I wish it would sync to DailyMile, but other than that it is perfect.

The training session itself was difficult.  There was a bit of a wind and the resistance was slowing me down.  I seemed to notice rounding the corners of the block I run on a lot today, and its never bothered me before.  I may throw in a few 3:1 intervals of running tomorrow at some point.  My motivation is still high but outside factors made this week inconsistent and not all that satisfying.

Week 5 looms and I am nervous.  That is a whole lot of running it is asking me to do.  How much of it will actually get done?  How much of it will I end up walking?  I'm about to find out!

C25K: Week 4, Day 2

Once again I walked in the door and didn't want to run.  Once again I changed clothes and got out there before the desire became lack of action.  I had rationalized a bit to myself that I had an extra day to play with - I could run Tuesday.  I didn't HAVE to run today.  But I knew that if I ran today then I could run Wednesday and then have an extra day to play with at the end of the week.

Every time I do this, play the "I can do it another day" card with myself I could be opening the door to "I can do it another week".  I don't want to do that.  I want to stick to the plan.  I want to run the 5K in January.  The only way I am ever going to be able to do that is to stick to the training plan and be consistent.

So, I ran.  Now, I am feeling good that I did it.  I feel proud.

C25K: Week 4, Day 1

Okay, now we are talking!  This training plan just got harder.  This afternoon's training session was hard.  It wasn't "OMG, Imma Gonna Die!!!" hard, but it was more challenging and there were times that I just had to push myself to finish the segment.

I've been wondering more and more in the last few days if I am going to be able to actually run the 5K in January.  That is awfully close and I am just now getting to the tougher weeks in the training plan.  3.1 miles is a long way to run.  Can I really do that?  But yesterday I read a post at One Twenty Five and E gives a lot of great running tips.  The part that really made me know that I am going to do this 5K, able to run the whole thing or not, was this:

Walking is o.k.! In fact, it’s great!  It’s proven that if you run for 10 minutes, walk for 1, and so on, you’ll actually finish faster than someone, with the same age/stats, that runs the same distance continuously.  I can’t stress this enough; walking is not failing!! Just make sure you keep moving.  I still run 10 minutes, walk 1, and despite lots of people thinking ‘walking = fail,’ I still consider myself a ‘runner.’  10 minutes is also a bloody long time to run when you’re starting out, so start with, “run 3, walk 1” or something, and build your way up.

She's a runner y'all.  She's run real events.  And yet she still walks sometimes.  So I guess I, in my noob state, can also not view walking as a failure.

One of my many flaws is that I am a perfectionist.  I either go all out for something and do it to the letter or I don't do it at all.  Well, I am giving myself permission to not be perfect in this.  I'm not going to be, so I might as well relax and just enjoy the process of evolving from a couch potato into one of those wacky run in all kinds of weather people.  You know the nut jobs that are out there running in freezing weather while you are on the way to pick up coffee and donuts?  I want to be one of those people.

There is no playlist because the C25K app crashes if I play music while running.  I'm going to finish the program and then look into buying a Garmin and a wireless MP3 headset.  I must have music when I workout.

C25K: Week 3, Day 3

I had the most amazing workout tonight.  The funny thing is that when I walked in the door from work tonight I had no desire to do it.  My enthusiasm just wasn't there.  But I had to keep on the training schedule because there is a looming 5K in January that will be run.  So I quickly changed clothes and got to it immediately.  About midway through my first 90 second run and I had this surge of happiness that I had gotten out there and it energized me through the entire workout.  I worked on the breathing some more, trying to get the timing right and it powered me through the entire time.  I felt so strong tonight - like, I've GOT this.  It was awesome.  Week 4 starts on Saturday and all I have to say is "Bring It"!!!

In a previous post, Beth commented and asked where I got my information about breathing and what C25K training plan I would recommend.

Breathing - Running: A lot of great information can be found on About.com.  Search for whatever you are interested in and you can find a wealth of information at your finger tips.  I found the breathing technique there:  How Should I Breathe While Running.  About.com also has topical RSS feeds to which you can subscribe.

C25K:  I do the training plan at Cool Running.  They have an app for Android (and probably the iPhone too) that I also use.  The lovely woman tells me when to start running and when to stop.  That way I can concentrate on the breathing to fuel me through the workout.  It seemed the most sensible plan because it starts you off slower than others I've seen.

Today's playlist can be found @ last.fm.

C25K: Week 3, Day 2

Tonight's training session wasn't any harder than Week 3, Day 1.  Next week is probably going to present a challenge, but this week is relatively light and not at all difficult.

However my C25K app decided to quit on me as I was wrapping up the last run of the session.  It reset the day to the start.  I was not at all happy about this, but I finished out the run and did the cool down walk.  Then I headed to the fitness center and walked the day all over again so that the app would mark it as done.  Weird.

Today's playlist can be found @ last.fm.

C25K: Week 3, Day 1

Tonight's training session consisted of two 3 minutes runs.  They weren't too taxing.  The hardest thing for me at this point is remembering to breathe.  Breathing helps refresh you and give you more power when working out.  I tend to want to hold my breath.  Go figure.

Did you know there was a special way to breathe while running?  I didn't.

• Try to take three footstrikes for every inhale, and two footstrikes for every exhale.
• As a beginner, try to run at a pace at which you can breathe easily. Use the "talk test" to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air.
• Slow down or walk if you're running out of breath. If you relax and slow the pace, breathing problems often take care of themselves.

Today's playlist can be found @ last.fm.

C25K: Week 2, Day 3

I had to get up early this morning and get today's run done because I am going to be running errands tonight and it would be too late and way too cold for me to do it when I get home.

Today's run has cured me of the notion that I should work out in the mornings.  It is just not for me.  I want my cozy, warm bed and I am not conscious enough to really focus on getting the most out of it.  So I am going to try really hard to not have to get up and do this so early.

Week 3 starts on Saturday and I am anxious to see how I do when I am required to run 3 minute sets.

Today's playlist can be found @ last.fm.

C25K: Week 2, Day 2

I completely understand the advice to train for a running event on the pavement vs. a treadmill even more so tonight.  It was pretty cold and quite windy out during tonight's training session and the resistance that the wind provided was just enough to cause me to increase the effort I put in just to make some progress.  You just can't get that experience on a treadmill.

One more day and then it is on to Week 3 and the increased challenge this weekend.

Today's playlist can be found @ last.fm.

C25K: Week 2, Day 1

I had a clothing mishap and a NSV all rolled into one while doing this workout. A sports bra I haven't worn in a long time is now too big to fit me and it was not a pleasant experience trying to run and keep that thing into at least a marginally good place so as to not flash the neighborhood.

All in all though it was a good run. My stamina and endurance are there even with the increased run time. It is encouraging for next week's training plan.

I'm adding my playlist and as you can see I am an '80s girl. Nothing gets me up and going better than '80s pop music.

C25K: Week 1, Day 3

One week of the C25K training program is in the books.

I'm looking forward to Saturday and the start of week 2 (6 runs of 90 seconds apiece alternated with 2 minute walks).  This should give me a little more of a challenge.

This is an exciting thing - pursuing a 5K.  I don't know how it ever got into my head to do it though.  When I started out on this journey to drop the weight I knew I had to exercise, but I wasn't happy about it.  Now I am not only exercising but pursuing something I always thought I hated - running.

C25K: Week 1, Day 2

Disclaimer:  Please excuse the level of excitability below.  My mind, it is blown away.

OMG.  I understand you guys.  I understand why runners run.  I understand the high.  The number of calories burned is just over the freaking top for only a few freaking minutes of running a day.  Who knew this and did not tell me?  I can burn more calories running for a few minutes than in an hour fighting it out on the treadmill.

Running, its gonna be my new obsession.

Bank on it.

ETA:  Okay I have calmed a bit and maybe, perhaps realized that the "runners high" was nothing more than excitement than "holy crap, I'm doing this"!  It still felt good though.

C25K: Day 1

I just completed Day 1 of the C25K training plan.  It was a breeze.

The plan only required me to run for 1 minute at a time and I just logged a 6 minute run on my own on Thursday.  All of the prep work I've been doing has built up my endurance.  So now as I follow the training plan I am already ahead of it in terms of stamina and fitness.

It was weird running on pavement vs. a treadmill.  The ground seemed to have more give under my feet.  I have been advised by some runners that I know that if I am going to run in a 5K that I have to put in time off-treadmill because of the differences.  It is a beautiful day so that I thought I would take advantage and get cracking on some actual road time.

I felt awkward running in public like that but strangely confident at the same time.

I'm a runner!  How cool is that?